Training & Sports Walk Your Way to a Healthier YouWalking is an ideal form of exercise for many reasons. You don’t need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! As an added bonus, there are numerous health benefits from starting a regular walking program:
Good For Your Heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease
Strengthens Bones and Joints: Walking is easier on your joints than running or aerobics (which are high-impact activities). It also reduces your risk of osteoporosis
Weight Control, More Energy, Better Sleep: All are benefits of a regular physical activity program
Improves Balance: This can help lower your risk of falls. This risk increases as we get older.
If you are new to exercise, there are some important health tips which will get you started on the right foot:
Always check with your doctor before starting an exercise program. She or he may require a physical exam or special instructions based on your medical history.
Don’t overdo this program if you are a beginner exerciser. Let your body adjust to the new activity.
For the first few weeks do not push too hard. Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the “talk test” - if you cannot answer a question, you are walking too fast. If you can have a full conversation, you are walking too slow.
Walking should not hurt. If it does, see your family physician.
Try to walk at least 3 times each week of the program. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. You don’t have to complete the program in 12 weeks.
Wear a watch so you can monitor your time spent walking. You can also wear a pedometer to keep track of your distance. Pedometers can be found at most major retailers for as little as $5.00.
Good For Your Heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease
Strengthens Bones and Joints: Walking is easier on your joints than running or aerobics (which are high-impact activities). It also reduces your risk of osteoporosis
Weight Control, More Energy, Better Sleep: All are benefits of a regular physical activity program
Improves Balance: This can help lower your risk of falls. This risk increases as we get older.
If you are new to exercise, there are some important health tips which will get you started on the right foot:
Always check with your doctor before starting an exercise program. She or he may require a physical exam or special instructions based on your medical history.
Don’t overdo this program if you are a beginner exerciser. Let your body adjust to the new activity.
For the first few weeks do not push too hard. Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the “talk test” - if you cannot answer a question, you are walking too fast. If you can have a full conversation, you are walking too slow.
Walking should not hurt. If it does, see your family physician.
Try to walk at least 3 times each week of the program. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. You don’t have to complete the program in 12 weeks.
Wear a watch so you can monitor your time spent walking. You can also wear a pedometer to keep track of your distance. Pedometers can be found at most major retailers for as little as $5.00.
